COACH CHOICE. JUST SHOW UP!Read more

10 DB Snatches (50/35/25) 20 pushups 25 Air Squats 200m run 20 DB Snatches 20 pushups 25 Air Squats 200m run 30 DB Snatches 20 pushup 25 Air Squats 200m run *must alternate each arm on DBRead more

“ANNIE” FOR TIME: 50-40-30-20-10 Double-unders AB MAT Sit-ups REST 5 MINS “OPEN WOD 12.1″ 7-Minute AMRAP of: Burpees to a 6” targetRead more

  Strength: Deadlift 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: 1 round of: 10 CTB Pullups 20 Deadlifts (185/135/105) 30 Wallballs (20/14/10) Rest 2 mins 1 round of: 10 CTB Pullups 20 Deadlifts (185/135/105) 30 Wallballs (20/14/10) *score is total time including the restRead more

Strength: Push Jerks (spend 15 mins working to heavy single) clean weight then jerk it. NOT off the rack WOD: 3 Rounds For Time: 400 Meter Run 15 TTB 10 Push Jerks (155/105/95)Read more